a bit over 2 days into the transition from milk diet to yoghurt diet.

first big thing is that this is a massive reduction in carbs. i'm optimising my milk brewing towards a full 24 hour ferment before consuming it now, with 3 numbered bottles, and i'm getting the cravings for carbs quite badly now. i had some pineapple today partly to assuage it, but also to try and put some bromelain into my mouth to loosen some biofilm and meat fibres that were giving me odd flavours.

putting more fat into the equation seems to be the next logical step. 3L of milk means about 130g of fat, which is my total calorie intake. it doesn't seem to be enough, or maybe it will be if i just persist and try to persuade my digestive system to absorb more of the fat. fibre seems to help a bit with that. i'm just not sure that it's enough at this point, it sorta feels like i should be putting another 60g of fat into it, maybe even another 100g.

the thing is, i don't think i've let this run to full ketosis yet, but it's getting really close now that all the milk is fermented, and the more fermented it is, the less lactose remains.

so, maybe i'm going to try, tomorrow, for a start, to get a full 18L batch, which is ~6 days supply, and with that all fermented 24 hours i'll be pretty much in ketosis within half the time the supply lasts (6 days). if this is correct, and the ~130g of fat per day...

so, this prompted me to investigate a bit further, and it looks like i could be right about needing more calories from fats:

https://perfectketo.com/how-much-fat-should-you-eat-on-a-ketogenic-diet/

> For example, for someone who consumes 2,000 calories a day, a fat intake of 70-80% would be around 144-177 grams of fat each day. If your caloric needs are greater, you might need more than that. You will probably consume between 30-50 grams of carbs per day.

so um, yeah, i literally would be starving, and that would also mean i'll be shedding more of my already fairly thin fat layer.

i'm going to trick this out with some fats, just not sure what is the most economic. it seems like 1/4 of a 250g block of butter per day is probably enough. perhaps if i go for 1/3rd, and divide that in 3, and have it melted gently over hot water to add to each of my 3x 1L glass yoghurt fermenter bottles, or about 20g extra fat per 'meal'.

it is also really starting to drive home the point about the milk diet: if you don't ferment it, you are on a fairly high carb diet. the lactose in cow milk isn't the greatest for fibre content, and that's gonna lead to problems with liquidity ;) meaning you need to augment it. cacao helps some in this regard, but i find that i need psyllium.

but goat milk, in particular - you get nearly 2x as much fat as cow, plus there is fibre, AND vitamin C in the mix.

well, i can't get that goat milk yet. there is only one type available, and it's semi skimmed, and the majority of goat milk seems to be turned into cheese in this place.

so i gotta work with what i can get at this point. i don't know yet whether grain fed butter is going to be problematic, since it is contaminated with residues from corn oils, as this is the cheapest type of cow milk fat that i can get. the alternative is lard, which is cheaper, and actually i have had pretty good results with lard as a bulk fat source when going keto in the past - so good, in fact, i was OMAD for some months, on about 150g of lard and 6 eggs.

definitely seems like i need to look at adding fats back anyway, and butter seems to be the form that is closest in cost to the milk by weight. cream is way more expensive for the calorie content.